Category: Uncategorized

Warm-Up: Coach’s Choice

Strength/Skill: Gymnastics

Three 3-Minute Rounds

5 Strict Chin Ups

5 + 5 Pistols

5 Strict Toes to Bar

5 Ring Dips

*Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round.

WOD: 32 Minute EMOM:

Min 1: Max Calorie Row

Min 2: Max Handstand Push Ups

Min 3: Max Calorie Bike (Alternate Erg/Assault)

Min 4: Max Box Jumps (24/20)

*Masters may step up.

Stimulus/Focus: You will visit each station 8 times. The goal is to work max effort at each one for up to one minute. There is no built in transition time, so you will need to decide when to transition to the next movement.

Cool Down: Tabata Ab Mat Sit Ups

Warm-Up: Coach’s Choice

Strength/Skill: Power Snatch

5 x 2

Stimulus/Focus: Use 85% for all sets. Attempt to complete each set as touch and go, but if needed you can do two quick singles. Lift on a 2-minute clock.

WOD: For Time (12 Minute Cap)

21-15-9

Power Snatch (95/65)(65/45)

Wall Balls (20/14)(14/10)

Knees to Elbow

RX+: Barbell (135/95)(95/65)

Wall Ball (30/20)(20/14)

Strict Knees to Elbow

Stimulus/Focus: Try to do your wall balls unbroken and your barbell and rig work in 2-3 sets each round.

Cool Down: 3 Rounds

15 GHD Extensions

10 Bike Calories

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

3 x 3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

Front Squat: 1 x Max Effort Reps

Stimulus/Focus: Use 75% of your last successful set of 3 reps. Complete as many unbroken reps at that weight as possible immediately following the last two-minute clock.

WOD: 10 Minute GAFAP

Burpee Pull-Ups

Shuttle Runs (25 Feet Out and Back)

*Start with 1 rep of each movement and add 1 rep each round.

Stimulus/Focus: This short time domain should allow you to keep moving at a fast pace. Keep good form on the shuttle runs to avoid hurting your back!

Cool Down: Diagonal Plank Holds

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!

Warm-Up: Coach’s Choice

Strength/Skill: Thruster

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 15 Minute AMRAP

15 Toes to Bar

12 Alternating Pistols

9 Box Jump Overs (24/20)

*Masters may step up. Everyone must step down.

6 Thrusters (115/75)(75/55)

Stimulus/Focus: Try to do your T2B in 2-3 sets. Aim to do all else unbroken.

Cool Down: Tabata Arch Holds (2-Second Count)

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5

Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.

WOD: For Time (20 Minute Cap)

30-20-10-20-30

Floor Press (95/65)(65/45)

Alternating Weighted Step Lunges (95/65)(65/45)

3-2-1-2-3

Wall Walks

Stimulus/Focus: Try to complete this work in no more than two sets each round. The floor press should feel light and the lunge should feel moderate. You can hold the bar in the front or back rack. Your lunges should be alternating forward stepping, but in place.

Cool Down: 4 Rounds

10 GHD Sit Ups

10 GHD Extensions

Warm-Up: Coach’s Choice

Strength/Skill: Split Jerk

1 x 1

Stimulus/Focus: Use 12 minutes to get AHAP.

Split Jerk: 10 x 1

Stimulus/Focus: Complete one rep at 90% from today’s heaviest every minute on the minute for ten minutes.

WOD: 4 x 3 Minute AMRAPs (1 Minute Rest)

20/15 Calories

Max Rope Climbs in Remaining Time

*Complete one round on the rower, one on the assault bike, and one on the bike erg.

*Score is total rope climbs.

Stimulus/Focus: Complete your calories as quickly as possible to give you time at the rope. Work efficiency on your rope climbs.

Cool Down: Tabata Handstand Holds

Warm-up: Coach’s Choice

Strength/Skill: Review the movements.

WOD: CFB 1776

Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!

For Time (60 Minute Cap)

400 Meter Partner Run

100 Dumbbell Deadlifts

100 Strict Push Ups

100 Dumbbell Hang Power Cleans

100 Alternating Step Lunges

100 Dumbbell Push Jerks

100 Ab Mat Sit Ups

100 Dumbbell Squats

100 Pull Ups

100 Dumbbell Alternating Snatches

76 Burpees

400 Meter Partner Run

*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.

Stimulus/Focus: Just move . . . have fun with a friend before you start your holiday celebration!

Cool Down: Enjoy time with your friends and family celebrating the 4th!

Warm-Up: Coach’s Choice

Strength/Skill: Clean

1 x 1 x 1 x 1 x 1 x 1 x 1

Stimulus/Focus: These are full squat cleans. Start at 70% and get AHAP. Lift on a 2-minute clock.

Clean: Max Effort Reps

Stimulus/Focus: Use 70% of your heaviest lift from today. After resting two minutes, complete as many reps as possible in the following two minutes.

WOD: 5 RFT (17 Minute Cap)

30 Double Unders

20 Wall Balls (20/14)(14/10)

10 Burpees

Stimulus/Focus: This will be taxing cardiovascularly. Try to do all work unbroken.

Cool Down: 400 Meter Run with Wall Ball from WOD

Open Gym

Make up a missed wod:

This is your chance to make up a WOD you may have missed on your rest day.

Work on a goat:

Do you have any movements that you suck at, or hate to do? Then work on mastering them!

Mobility:

Sore? Fix that!